What do you do when your child has a bottomless stomach?

Do you worry that your child's appetite is setting them up for weight struggles in the future? Every child is unique and it is often not easy to know if they are born with insatiable appetites or if they have learned to eat large quantities of food from their environment.

Children's growth spurts are correlated to hunger and appetite. After age 2 year, a child's growth in height usually continues at a fairly steady rate of approximately 2 1/2 inches (6 centimeters) per year until adolescence. But no child grows at a perfectly steady rate throughout this period of childhood. Weeks or months of slightly slower growth alternate with mini "growth spurts" in most children. A major growth spurt occurs at the time of puberty, usually between age 8 to 13 years in girls and 10 to 15 years in boys. Most children's hunger patterns follow their growth patterns. Children with bigger frames or stature require more calories.

Young children before the age of nine are usually in tune with their hunger and fullness signals. Research shows that after about 9 they pay attention to other signals such as boredom, advertising, habit-eating or social eating rather than true hunger. If you notice your child wanting to eat all of the time, discuss with them why they are feeling hungry. Did they skip a meal? Or maybe they just want more of some of their favorite foods.

One very important strategy for hungry kids is to not restrict or withhold foods they eat. This seems counter intuitive, but can result in a child who overeats at parties, school or friends' homes. Weight and body image issues may emerge down the line. Do watch portion sizes however and model these at mealtimes. Instead of handing over a bag of chips, parents should pre-portion their child's snacks and put servings of foods that come in large containers in small plastic bags to grab on the go or put a snack-sized serving on a plate Encourage your child to recognize their hunger and fullness signs and make sure he or she is eating for hunger most of the time. Ensure nutritious food is offered on a regular schedule. This includes serving plenty of fruits and vegetables. Regulate sweets, but don't eliminate them.

Here are a few examples of kid-friendly healthy snack combinations include:

• Sandwiches made with meats or peanut butter

• Mini-whole grain muffins with apple slices

• Crunchy vegetable sticks with low-fat ranch dip

• Hummus and pita wedges

• Yogurt parfait with low-fat yogurt and fruit

• Fruit smoothie made in a blender with fresh fruit, yogurt, and juice

• Sliced tomato with mozzarella cheese

• Melon cubes with a slice of turkey

• Hard-boiled egg with whole wheat crackers

• "Light" microwave popcorn with grated parmesan cheese

• Bowl of cereal with low-fat milk

• Banana slices with peanut butter

Just because your child has a big appetite, does not mean that he or she is destined to struggle with their weight. Be a proactive parent and practice modeling healthful eating along with getting plenty of exercise.

Dr. SeAnne Safaii, Ph.D., RD, LD, is an assistant professor at the University of Idaho.